Dumbbell bench press
A popular chest exercise, the dumbbell bench press recruit's the pectorals in an isolateral manner, reducing the chance of imbalances in strength and size as each side of the body works independently of the other. The dumbbell bench press also allows for a greater range of motion compared to the barbell bench press, as the hands are not fixed in a position on a bar.
Performing with the bench press with the aim of hypertrophy of the chest will require the correct form to place the chest in a mechanical advantageous position to be the primary recruiter. Ensure the upper arms are flared outwards during the exercise, and the lower the weight to just above chest height in a controlled manner. Expand the chest to reduce shoulder assistance, and do not try to sacrifice form for weight.
Performing dumbbell bench press
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbells that are of a suitable weight for you to execute the
exercise.
- Sit on end of bench with dumbbells resting on thighs.
- Lay back to lay on bench, whilst bring thighs up so that they manoeuvre the
dumbbells above you.
- Lay flat on the bench with dumbbells in starting position above upper chest
area.
- Alternatively, have someone pass the dumbbells into position is easier.
- Whilst keeping good body posture, descend the dumbbells down, keeping upper
arms perpendicular to body.
- When upper arms are just below parallel to the floor, extend arms up whilst
contracting the chest, back to the starting position.
- Repeat for desired number repetitions.
Dumbbell bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness
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